Thursday 13th August

CrossFit
1) Back Squat 3 x 4RM @ 80%
*Work 5 sets weighted strict pull-ups between sets

2) 50 - 40 - 30 - 20 - 10 reps:
Kettlebell swings 24/16kg 
Box Jumps 24/20 inch

Intermediate:
50 - 40 - 30 - 20 - 10 reps: 
Kettlebell swings 16 / 12kg 
Box Jumps 24/20inch

Beginner:
50 - 30 - 20 reps:
Kettlebell swings (scale weight appropriately )
Box jumps/ step ups

CFK Barbell
Snatch Balance 1x3 80%, 4x2 85%+
Jerk from Racks 2x2 85%, MAX/1
Clean pulls from hang 95% 4x3
Pause Front squats 4x3 75%

Simon Lee